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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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November 10, 2019

Monday 111119

Strength/Skill 

ON A 8:00 RUNNING CLOCK... 

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG. 

Workout 

HERO WORKOUT 

"DONNY"

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee 

OPTIONAL FINISHER 

3 SETS

3...

November 3, 2019

Monday 110419

Workout 

FOR TIME 
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge

*200m Run after every full round. 

Tuesday 110519


Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test!...

October 28, 2019

Monday 102819

Strength/Skill 

EMOM x 10 MINUTES 
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m 

Workout 

FOR TIME 
1000m Row
100 Double Unders
800m Run
75 Double Unders
500m Row
50 Double Unders 

Tuesday 102919

Strength/Skill 

ON A 12:00 RUN...

October 21, 2019

Monday 102119

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM 

Workout 

FOR TIME 
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200...

October 14, 2019

Monday 101419 
Strength/Skill 
ON A 12:00 RUNNING CLOCK... 
Establish 10RM Push Press*
*Max 2 attempts at 10RM 


EVERY 4:00 x 3 SETS 
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less) 

OPTIONAL FINISHER 
FOR TIME*
Hit a 4th Set of the Workout...

October 6, 2019

Monday 100719

Strength/Skill

EMOM X 8

Min 1 - 3-5 High Box Jumps

Min 2- 2-3 Wall Walks

Workout

3 Sets (4:00 on / 2:00 Off)

200m Run

20 Box Jump Over

20 Wall Balls 

Max Deadlifts (275/185)I(185/125)

Tuesday 100819

Workout 

AMRAP x 20 MINUTES 
400m Row*
15 Up-Downs
10 Strict...

September 29, 2019

Monday 093019

Strength/Skill 

3-3-3-3-3 
Deadlift*

*Build to 3RM Deadlift. 

Workout 

FOR TIME 
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...

200m Run

-12:00 Hard Cap- 

Tuesday 100119

Workout 

EMOM x 21 MINUTES 
MIN 1 -...

September 22, 2019

Monday 092319

Workout

3 Rounds For Time

800m Run

30 Front Rack Reverse Lunge

30*20**10 HSPU (descending reps)

*** HSPU go down by 10 reps every round... 30-20-10

Lunges stay 30 each round.

Cool Down

For Recovery

400m Walk as Class

Tuesday 092419

Strength/Skill

On A 10:00 Running Cl...

September 15, 2019

Monday 091619

Strength/Skill

3-3-3-3-3

Push Press

*Build to 3RM Push Press

Workout

3 Sets

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)I(75/55)

-1:00 Rest b/t Sets-

Tuesday 091719

Strength/Skill

EMOM X 6

Min 1 - 7 Deadlifts

Min 2 - 15 Double Unders + 1 Rope Climbs

...

September 9, 2019

Monday 090919

Strength/Skill

EMOM X 6

Min 1 - 5-7 False Grip Tempo Ring Row (2121) or 

3-5 False Grip Tempo Pull-Up

Min 2- 12/10 Cal Bike/Row

*Focus should be on maintaining the False Grip the Entire Pull

Workout 

AMRAP 16

20/15 Cal Bike/Row

20 Sit Ups

Strict Gymnastic Pull Of Ch...

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